3 Simple Bench Press Tips To Get Stronger Women Who Lift Weights Unlike a bench press where the goal is to hit the muscle as much as possible (think body building bench press), if your goal is to lift heavy weights you need to change a few things up. here are 3 tips to help improve your bench press technique and strength. Stay tight and be patient. – drive your chest up high. this is called “arching”. try to drive your chest up high. this protects the shoulders and reduces the distance the bar has to go. – make small weight increases. for women the bench press gets heavy fast. you might make 100 pounds pretty easy then 105 can get stuck on the chest.
Top 3 Bench Press Set Up Tips Women Who Lift Weights The bench press is a very technical lift and a lot of women struggle to get strong on this exercise. here are 5 tips to help. 1. focus on technique. it’s very important to learn proper technique when bench pressing. women can not muscle through a bench press. technique and practice are priority #1. 2. A sample beginner’s workout for women, with some bench pressing given priority at the beginning, could look like this: bench press: 2 sets of fighting as hard as you can. dumbbell romanian deadlift: 2 sets of 10 repetitions. goblet squats: 2 sets of 10 repetitions. 1 arm dumbbell row: 2 sets of 10 repetitions. Instead of benching just 1x week. as this can boost your strength gains by an additional 28% per extra bench day. step 2: next, gradually increase your volume from less than 5 sets of bench per week to roughly 10 15 sets of bench per week. as this can boost your strength gains by an additional 20%. 3. arch your back (but maybe not always) a study of trained powerlifters showed they could lift 4.2 kg or 9 pounds (3.5%) more in a one rep max with an arched back than a flat back. 3. arching your back in the bench press means your chest is lifted closer to the bar.
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